The high-intensity training with weights should be done once we have enough physical level for this. Since what prevails in these routines is the intensity and speed of the exercises, above the number of repetitions and series. At this point, we have already shelled the most important of these training: many repetitions, much intensity and a lot of speed.

This type of training should be done between 1 and 3 times per week. It is not recommended to exceed the number of training sessions of high intensity due to the risk of injury. In addition, in each session, we will work for different muscle groups. For example, if we are going to perform 3 times a week, on day 1 we will work the torso and the arms, on day 2 the legs and the third day we will do a ‘full body’ routine to work with all the muscle groups at the same time.

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Which has benefits?

High-intensity dumbbell training is very effective to burn fat, create cardiovascular resistance, and develop muscle mass faster. After a time in the gym with constant-pace workouts, the body begins to ask for more intensity. Therefore, these types of exercises will develop the muscles faster, consume more oxygen, and burn more calories.

First routine

In this type of high-intensity training routine, cardio machines such as the treadmill, the bike, and the elliptical are not used. All training focuses on the series and repetitions with weights and dumbbells, although it is advisable to warm up before starting with this type of training. Therefore, optionally, we can do 5 or 10 minutes of cardio before starting.

Full body

  • Deadweight 12 repetitions. The deadlift consists of taking two dumbbells and going down to the ankles carrying the weight on the legs, instead of on the arms. It is important to do it correctly because we can fall to load the weight on the lumbar muscles instead of the femoral and the twin.
  • Twin 15 repetitions. We will go to a step, we will support half of the sole of the foot and we will lower and raise, supporting the weight in the twins.
  • Shoulder lift 45º 9 repetitions. We will lie face down on the bench, take a dumbbell in each hand, and go up carrying the weight on the shoulders and not on the elbow.
  • Row 15 repetitions. In the rowing machine, we will put the desired weight and we will do the exercise.
  • Press biceps in bench 15 repetitions. We will lie on the bench face up, and press the dumbbells. The movement of the press is to emulate the same as when punching.
  • Milestone closed 9 repetitions. We will go to the pulley machine, we will sit down and put our hands inside the bar and go down to the chest with it.
  • Forearm extensions 9 repetitions. In the pulley machine, we will stand up and do the exercise without loading the weight on the wrist.
  • Classic abs 20 reps. We will do the classic crunch on the floor.
  • Repeat this routine four times.

Second routine

As we have said, doing exercises in cardiovascular machines is optional and recommended but not mandatory in this type of high-intensity training.


  • Squats with bar 15 repetitions. To add more intensity we will do the squats with the weight of the bar resting on the shoulders.
  • C á ‡ rdriceps on machine 10 repetitions. We will go to the machine to work the quadriceps and we will do the exercise. The movement is simple since it is only about lifting the weight with the legs while we are sitting.
  • Knees to the chest 1 minute. In the static position, we will raise the knees to the chest as fast as possible.
  • Bulgarian squat with dumbbells 15 repetitions per leg. The Bulgarian squat is very effective for working the quadriceps. We support one leg on the bench and go down supporting all the weight on one leg.
  • Femoral in machine 10 repetitions. We lie face down, we support the bar of the weight in the heels and we go up to find the weight in the buttocks.
  • Static stride 15 repetitions with each leg. We stand in the position as if we were taking a stride and lower the body to create a 90-degree angle between the thigh and the knee.
  • Comba 1 minute. The last exercise of this series will jump rope for a minute.
  • Repeat it four times.

Keys to doing well

The most important thing about high-intensity training is doing it fast and without breaks. That is to say, each series must be done with the pull, without resting between the exercises. We will only rest at the end of each series for one minute and we will do it again. Speed ​​is key, that’s why it’s good that each training we get to finish it faster and faster. In the same way, the time of the repetitions should also be fast with a maximum of 4 seconds per repetition. This type of strength exercises will be very useful when running because it will give us much more muscular endurance.

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